WOD / Blog
28 March 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
27 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 RFT (24 Minute Time Cap) 25/20 Calorie Row 30 Alternating Pistols 20/25 Calorie Row 90 Box Step Ups (24/20) Stimulus/Focus: This will be extremely […]
26 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP with a kettlebell for a Turkish Get Up (1 rep on each side). WOD: For Time (20 Minute Time Cap) 30 Russian Kettlebell Swings 30 Goblet Squats 5 Turkish Get Ups (Left) 5 Turkish Get Ups (Right) 20 Russian […]
25 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 10-8-6-4-2 Front Squat 20-16-12-8-4 Lateral Burpees over the Bar 10-8-6-4-2 Power Clean RX: (185/125)(125/85) Stimulus/Focus: The barbell should be heavy. Try […]
24 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 30 Double Unders 3 Push Jerks (185/125)(125/85) Stimulus/Focus: The weight should be heavy, but able to complete unbroken. Aim to 6-8 rounds. Cool Down: […]
23 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds 400 Meter Run 2 Minutes Rest Stimulus/Focus: Complete each run as quickly as possible. You will have a time for each of the 5 rounds. Cool Down: […]